* Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try.

** There will be no CrossFit Kids classes until Tuesday, August 26

Pre Class:

1) 20 minute EMOTM: Odd, HSPU, Even, 5 T+G Power Snatch

HSPU can be any style that you would like to work on. T+G Power Snatch start at 60-70% of your 1RM and build up as deemed fit.

Class:

2) 20 minute AMRAP:

400m Run

20 Burpees

10 Muscle-ups

https://www.youtube.com/watch?v=kGDLwQ5BPKs

Extra Work:

3) Good Mornings: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

4) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

5) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments